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I'm still trying to wrap my head around it TBH mate... just as soon as I think I have it DV comes out of nowhere like some Mr. Myagi and smacks me upside the head!

Basically my goal is to lift more volume per exercise than I did last week without going backwards on weights if possible. Obviously only sustainable for a period before you need to deload and start again.

Good session there mate, personally I don't focus on the weight moved its how its moved that's the key (which in my case is great at the minute lol).

Like I always say form is everything with great form you can build muscle off what you might think is mediocre weights.

I have never been a heavy lifter but have found that through perfect form and hitting the muscle from all angles I can add mass pretty quickly.A few years ago I joined a gym and could see a couple of lads looking over and basically taking the p1ss at what I was lifting after a couple of months I had made some good gains and they were still looking the same.I had to smile when suddenly they started shadowing me on my workouts and the p1ss taking had stopped LOL.

My advice don't get bogged down in how much your lifting yeah you need resistance to build muscle but the right.technique will give you that resistance.

Form is always good, pal. I should only do 1 proper work set on bench press as I only seem to be able to focus completely for one big effort.

My reps are slowly done which limits what I can lift anyway. It's spooky that you've mentioned about angles as I've just watched something on YouTube (John Meadows) where he says people should focus more on finding the exercises which work best for them. However, you've then got to work at finding the correct angle with which you work best at for that exercise.

Let's tomorrow and has to be light as knee still a bit sore. Will try different exercises and foot placements, stances and tempos.

Nice pressing there. The weights are going up mate so that all that matters as long as you stick to it. Once you stall, that when you can change things up. Some people change approach to often or too quickly. Keep it simple, and keep at it.

Leg Press 160k for 4 sets of 11. Feet high and wide, paused at the bottom and done with 4 second descent and 3 ish second ascent.

Lying Hamstring Dumbell Curl. 15k x 11, 17.5k x 8, x 6

Standing calf press 60k x 5 sets of 6. 15 seconds rest between sets.

Stretching

Knee was a little sore on initial warm up but was fine thereafter.

Having a load of **** with the witch who lives in the flat below mine. She's a ****in **** who starts screaming and shouting if she hears me move about the flat. If I see her outside she hisses that I should stop banging on the ceiling, I say that I'm not and she walks off in a huff. My partner and I tiptoe around the flat but this morning was ridiculous.

I rang the Anti Social Behaviour Team, today and they weren't surprised that I'd called. From the sound of it they have numerous complaints logged about her. They say she has a unique set of circumstances but that she shouldn't behave like that. On top of it she blatantly drug deals in the car park and the street beyond that. It's a really nice complex, apart from her. Have kept a journal of all the stuff that is happening but it's time to get rid of the ****.

Re; the witch. There are so many complaints from other residents that I can't believe she's not been kicked out. She must be a police grass or have sucked the mayor off. I'm playing everything above board and will dig in for the long haul.

Had a banging headache all day, in fact, it's been on and off for nearly 2 weeks. I'd guess it's the virus clearing out but I made the mistake of googling symptoms of brain tumours, earlier.

EZ bar curls with Fat Gripz 5k per side x 10, 7.5k per side x 10, 10k per side x 8

Seems that all of the good food which has been going in is paying off. Dumbbell Rows felt so smooth and had excellent connection with lats. EZ bar curls were super strict for first 2 sets but I have the last set some heave ho.

Training going well and even my knee has stopped hurting. Headaches, I've diagnosed, are from stress, mainly from my dog of a sister. Today's mission is to chill out as much as possible. I'm not even letting the witch down stairs wind me up.

Headaches and stress go hand in hand. If I have an argument or even a minor disagreement with the Mrs or someone else, then a headache will just come straight on, and not go away for days.

I can get them quite often, although they have eased of lately, mainly because I've been less stressed, but I'm pretty sure its also since I've reduced my carb intake. I started to notice that I was often getting headaches or even migraines when eating high sugar meals. So I don't eat as many treats as I used to.

I think that you're onto something with the carbs, mate. I've not had much starch today and haven't had a headache, well nothing more than to be expected as Mrs didn't get the job she had gone for so I have had to listen to that all afternoon.

Bench Press 80k x 5, 90k x 1, 90k x 10, 95k x 5

Viking Press 20k each side x 6 (WTF), x 10, 25k each side x 7

Standing Lateral Raises 9k dumbbells x 10, 10k dumbbells x 8

Tricep Pressdown with Fat Gripz 45k x 12, 50k x 10, x8

Stretching

Bench was firing, will be trying 100k for 5 soon and then onwards to the 100 for 10 goal.

****ed legs off on Friday as knee pain back along with a hip flexor strain; both on right side. Whether are connected or if one is aggravating the other; **** knows. Headaches worsened over the weekend so went docs, this morning. He has diagnosed sinusitis and prescribed a nasal spray. I've had the two prescribed blasts, prob a bit early for it too work.

Straight Arm Pulldowns 30k x 2 sets. ****ed them off after the 2 **** sets due to the decent pulleys being used and I tried to make do on the ****e one. The crap set up must put an extra 50k resistance on.

EZ Bar Curls 10k each side x 10, 11.25k each side x 10

Stretching

Was happy with that. Today I got some.bad news regarding a job I'd secured in November. It was dealing with fraud trends for a high street bank and I'd been promised a start date, at latest, today (21/01). I have used some of my redundancy to live on, and waited for the job to start as I put a lot of effort into getting it. The bank rang up at 7am, today, advising that the start date is being put back three months. Pissed me right off.

However, on the flip side, I've now decided to bite the bullet and start the studies to, hopefully, become a nurse. I'll try to get some work as a personal carer, to pay the bills whilst I study. That's the plan anyway. I've had enough of offices full of arrogant men and psycho women.